Fitness Girl

4 HABIT TWEAKS

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4 HABIT TWEAKS THAT </span></h2>
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<span style="font-weight: normal;">WILL CHANGE YOUR LIFE</span></h2>
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Sometimes, it's the little things that have the biggest impact on your health (like the way you carry that new bag you spent two pay packets on). Make over your daily habits with these tips from WH and yoga expert Nahid de Belgeonne...</h4>
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 <span style="font-family: inherit; font-size: 1.5rem; font-style: inherit; font-variant: inherit; font-weight: inherit;">Bad habits. We’ve all got them and we all spend a lot of time trying to ignore them. But if yours are affecting the level of comfort you feel in your own body, then it's time to make a change. Stat. For example, did you know that two in three of us suffer serious neck or back pain by the time we’re 35? Not good.</span></div>
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But more often than not, aches and pains are actually caused by daily habits and the cumulative effects of our lifestyle. We can’t always undo these instantly, but don’t panic – there are ways to help reverse the impact and improve how we feel.</div>
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Good to go? Start with these tweaks.</div>
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1/ BE DESK SMART</h2>
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Stay well supported at your desk, and get up as often as possible to stretch your back and legs. A simple one minute walk and easy stretch of the arms above the head or a gentle forward fold is fine. Also, make sure you do an exercise that will help you build up core strength at least once a week. It isn’t easy to sit up straight – it demands a lot of our abdominal muscles, which is why it’s so much easier to slouch. But if you train your core effectively, it’ll help you maintain a good posture for longer when you are confined to a seated position.</div>
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2/ SWITCH UP YOUR BAG</h2>
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Whether you use a backpack or handbag, I bet you always carry it on the same arm or shoulder. That continuous strain down one side of the body is going to take its toll over time and could result in shoulder and neck pain – or even nerve pain and damage. Make sure you’re not carrying more than you need, and either wear a backpack on two shoulders or alternate sides with your handbag each day. Change bags, change your life. Simples.</div>
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3/ LOOK UP FROM YOUR PHONE</h2>
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You might not think that your aching back is linked to your Candy Crush obsession, but looking down at your phone puts your neck under a huge amount of strain, which then extends right down your spine and into your lower back. Over time, you may even start to suffer from tightness in the middle back, resulting in a hunch - yikes! Try to look straight ahead at your screen, rather than down. There are also plenty of devices that hold your laptop or other devices at a neck- and back-friendly angle. Whatever you do, take every opportunity to stretch out your back and neck.</div>
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4/ LOSE YOUR SHOES…</h2>
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... And go bare foot whenever you can. Our feet act as our foundation and, out of shoes, we naturally stand taller and generally with better posture. This is also said to stimulate reflexology points on the sole of the foot, reawakening the body and improving health. Win!</div>
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<strong style="border: 0px; box-sizing: border-box; font-family: inherit; font-size: 15px; font-stretch: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><em style="border: 0px; box-sizing: border-box; font-family: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Nahid de Belgeonne is the Founder and Director of <span style="font-family: inherit;"><span style="box-sizing: border-box; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">Good Vibes</span></span>, specialist fitness studios in London’s Covent Garden and Fitzrovia. Read her <span style="font-family: inherit;"><span style="box-sizing: border-box; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit;">previous #Ohmazing yoga blog posts here.</span></span></em></strong></div>
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4 HABIT TWEAKS

4 HABIT TWEAKS THAT WILL CHANGE YOUR LIFE Sometimes, it's the little things that have the biggest impact on your health (like the way you carry that new bag you spent two pay packets on). Make over …

08 Dec 2014

Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life

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Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life</h2>
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Leanna Reiling's small steps made a big difference.</h3>
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<tr><td style="text-align: center;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/imagecache/scale_600_wide/images/cardio-cure.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /><span style="background-color: white; color: #999999; font-family: Arial; font-size: 10px; line-height: 10px; text-align: left; text-transform: uppercase;">ROBBIE MCCLARAN / LEANNA REILING (INSET)</span></td></tr>
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<strong>Before:</strong> 256 lbs<br /><strong>After: </strong>149 lbs</div>
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Leanna Reiling, a 32-year-old project manager from Beaverton, Oregon, rarely ate fresh fruits and veggies as a teen, preferring comfort foods like cheeseburgers and beef stroganoff. As she entered her 20s, her waistline only grew. "It was a downward spiral," she says. After a long day on the job, she'd plop onto the couch with a bowl of cheesy pasta and watch TV until she fell asleep. By age 29, Leanna, at 5'0", weighed over 250 pounds.</div>
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<strong>The Change</strong><br />Leanna's mother died at age 47 due to complications from obesity. Leanna was devastated and feared she'd face the same fate if she continued her ways. But it was only after she gave birth to her son in April 2011 that her diet and exercise routine got a real kick-start. As Leanna sat with her infant son watching an episode of <em>Extreme Weight Loss</em>, she cried as she related to the overweight women on the show. She couldn't shake the feeling that she was bound to miss out on important moments in her son's life. "I just looked at him and thought, <em>It's time</em>," she says.</div>
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<strong>The Lifestyle</strong><br />Instead of deleting entire food groups, Leanna paid attention to portions and measured what she ate. She also bought an elliptical machine and logged 15 minutes of cardio each day. "I tried strength circuits I found online, too," she says. "I fell in love with kettlebells!" It took her about a year to shed 50 pounds, but once she got under the 200-pound mark, there was no going back. Leanna hit the kitchen to whip up breakfast smoothies and healthy salad dressings. She starting walking and then—slowly—running outside. "You could hardly call it a run back then," she says. By January 2013, she'd lost another 25 pounds. She upped her speed and distance each week and soon found herself cruising through sub-eight-minute miles. When her weight loss plateaued, she changed up her routine with calorie-torching hot yoga or a cycling class. By July 2013, Leanna's total pounds lost hit the triple digits.</div>
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<strong>The Reward</strong><br />"I celebrated losing 100 pounds with designer jeans—in a size 4!" says Leanna. She loves her new body, but what she loves even more is challenging it in races—to date, Leanna has run more than 20. "It's such an amazing release," she says. Now she likes to run up tough hills while pushing her son in a stroller. "I did all of this for me and my son," she says.</div>
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<strong>Leanna's Tips</strong><br /><strong>See it. </strong>"I update a vision board every month with motivational quotes and pictures from magazines [including this very page!]. It helps me stay focused on my dreams."<br /><strong>Know your shape. </strong>"I'll always be heavier on the bottom. I just do more squats and lunges so it's shaped nicely."<br /><strong>Read before you eat.</strong> "Sometimes I reach for a convenience-store muffin, but then I look at the calorie count, and it deters me from doing something I'd regret later."</div>
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Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life

Weight Loss Success Story: How One Woman Shed Over 100 Pounds and Changed Her Life Leanna Reiling's small steps made a big difference. ROBBIE MCCLARAN / LEANNA REILING (INSET) Before: 256 lbsAfter: 1…

29 Nov 2014

The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner

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The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner</h2>
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Fuel your workweek with this easy and versatile ingredient.</h3>
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<em>Michele Promaulayko is the former editor-in-chief of </em>Women's Health<em> and author of </em>20 Pounds Younger.</div>
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By now, we've all heard about—and maybe even tried—the exalted quinoa grain. But until I started tapping into the great minds of nutritionists like Keri Glassman, R.D., one of the Life Stylists featured in my upcoming book <em><span style="color: #00a5d9;">20 Pounds Younger</span></em>, I didn't realize how incredibly versatile this ancient grain is. These days, I even eat it for breakfast! And why not? It's delicious and filling and totally unprocessed.</div>
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What's more, it's a great source of protein for when I don't want meat or dairy. It's what they call a "complete protein," one of the few sources in the grain family, because it contains all of the essential amino acids, just like eggs do. And like eggs, I eat it for breakfast, lunch, and dinner. My trick is to make a big batch on Sunday night so I have it on-hand several days in a row. Give it a try. Experiment with add-ins to develop your favorite recipes. To get you started, here are some terrific quinoa recipes—one for each of the main meals. You can even put your holiday leftovers to good use!</div>
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<strong>BREAKFAST</strong></div>
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<strong>Sweet and Spicy Quinoa Hash</strong><br />1/2 cup cooked quinoa<br />1 tsp coconut oil<br />Pinch of red pepper flakes<br />1/2 cup cubed sweet potato<br />1/3 cup chopped kale<br />1 clove garlic, minced<br />Pinch of salt</div>
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Warm coconut oil in a skillet over medium heat. Add red pepper flakes and sweet potato, then sauté for about five minutes. Stir in kale, garlic, and salt. Sauté until kale has wilted, about three minutes. Add quinoa, and heat through.</div>
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<strong>Makes 1 serving.</strong> Per serving: <em>425.5 calories, 10 g fat (5 g sat), 71 g carbohydrates, 3 g sugar, 206 mg sodium, 8.5 g fiber, 14 g protein</em></div>
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In a hurry? I toss a half-cup of cooked quinoa with almond milk and mixed berries when I’m on the go.</div>
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<strong>LUNCH</strong></div>
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<strong>Quinoa and Salmon Salad</strong><br />2 Tbsp balsamic vinegar<br />1 Tbsp honey<br />1/4 tsp pepper<br />2 Tbsp olive oil<br />1 cup cherry tomatoes, halved<br />1/4 cup raisins<br />1/4 cup quinoa, warmed<br />3 cups mixed baby greens or watercress<br />1 pouch (7.1 ounces) pink salmon, flaked</div>
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Whisk together vinegar, honey, and pepper in a large bowl. Whisk in the oil until well blended. Stir in tomatoes, raisins, and quinoa. Place greens or watercress on two plates, and top with quinoa mixture and salmon flakes.</div>
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<strong>Makes 2 servings.</strong> Per serving: <em>467.5 calories, 20.5 g fat (3 g sat), 89 mg sodium, 44 g carbohydrates, 26 g sugar, 5 g fiber, 30 g protein.</em></div>
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Too much mixing? Try simply adding a half-cup of quinoa to greens and/or mixed veggies with a tablespoon of dressing and four ounces of the protein of your choice. Quinoa adapts well to any flavor combo.</div>
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<strong>DINNER</strong></div>
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<strong>Cozy Quinoa Casserole</strong><br />1 large onion, peeled and diced<br />1 Tbsp olive oil<br />6 white mushrooms, thinly sliced<br />1/2 acorn squash, sliced<br />2 cloves garlic, peeled and minced<br />1 lb ground dark turkey meat<br />1 1/2 tsp poultry seasoning or dried sage<br />1 tsp sea salt<br />1/4 tsp ground black pepper<br />1 1/2 cup low sodium chicken stock<br />1 cup quinoa<br />1/4 cup parsley, minced<br />6 oz reduced-fat Monterey jack cheese, shredded</div>
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Preheat the oven to 350°F. In a skillet, sauté onion in olive oil on medium-high heat for two to three minutes. Add mushrooms, squash, and garlic. Cook for another two to three minutes. Add turkey, breaking into small pieces as it browns, about three to four minutes. Season with poultry seasoning, salt, pepper, stock, and quinoa. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Transfer ingredients from pan to a 9x9” casserole dish or baking pan. Mix in parsley and three ounces of cheese. Sprinkle remaining cheese on top of the casserole, and bake for 30 to 35 minutes.</div>
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<strong>Makes 6 servings.</strong> Per serving: <em>354 calories, 17 g fat (6 g sat), 754 mg sodium, 26 g carbohydrates, 2 g sugar, 3 g fiber, 27 g protein.</em></div>
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Cooking for one? Try mixing a half-cup of quinoa with two cups of baby spinach or arugula, eight ounces of grilled chicken, and a quarter-cup roasted red peppers.</div>
</div>
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The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner

The Fat-Burning Food that Works For Breakfast, Lunch, and Dinner Fuel your workweek with this easy and versatile ingredient. Michele Promaulayko is the former editor-in-chief of Women's Health and au…

29 Nov 2014

25 Playlists for Every Possible Workout Routine on the Planet

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<span id="goog_504173305"></span>25 Playlists for Every Possible Workout Routine on the Planet</h2>
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You'll never get sick of a playlist again.</h3>
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Whether you're looking for a playlist for your next <span style="color: #00a5d9;">run</span>, your strength-training routine, a dance-cardio session, your <span style="color: #00a5d9;">yoga</span> practice, or just because you're so over everything that's in your iTunes right now, trust us: We've got you covered...</div>
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25 Playlists for Every Possible Workout Routine on the Planet

25 Playlists for Every Possible Workout Routine on the Planet You'll never get sick of a playlist again. Whether you're looking for a playlist for your next run, your strength-training routine, a dan…

29 Nov 2014

6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs

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<a href="http://www.lnk123.com/aff_c?offer_id=1837&aff_id=305630" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2SHuSQ3-At09A0_1O8jNyXm3beUXTlOPdWeUor16gmiXdgHqIO9lCxvekgs59k0_cvMyyKynZO1cqBC5oWD-bdkqYkgscPNK2O_ernws6OR250yrZ-zIujJVYLTvLQW76_Y7N8cjJh-IF/s1600/ForskolinFuelKS1062014300x250.gif" /></a></div>
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<a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs</a></h2>
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These go-to exercises are seriously challenging—and seriously awesome.</h3>
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Get ready to revamp your <span style="color: #00a5d9;"><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">abs strengthening</a></span> routine. We asked six trainers to share their ultimate move for creating a flat and strong core, and they definitely delivered. Check out their go-to exercises—from dead bugs to body saws—so you can tone your belly without a single crunch. Seriously.</div>
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BETH BISCHOFF </div>
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<strong>Dead Bugs</strong></div>
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<strong>The Trainer: </strong><span style="color: #00a5d9;">Tony Gentilcore</span>, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts</div>
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<strong>Why This Move Is Awesome: </strong>The major perk is that it targets <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span>and prevents "cheating" by keeping your lower back in a neutral position.  The key to this move: taking it slow. "Ideally, you should focus on exhaling all of your air out as you lower your arms and legs," says Gentilcore. You should also make sure you keep your lower back flat against the floor the entire time.</div>
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<strong>How to Do It:</strong> Lie faceup on the floor with you arms at your sides. Raise you legs off the floor so that your hips and knees are bent 90 degrees <strong>(A).</strong>Brace <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> and bring your left knee toward your chest a few inches and your right knee away from your chest a few inches. At the same time, raise your left hand up and over your head <strong>(B).</strong> Bring your right knee toward your chest and your left knee away from your chest, as you raise your right arm overhead and lower your left arm back down to your side <strong>(C).</strong> That's one rep.<br />
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BETH BISCHOFF</div>
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<strong>One-Arm Dumbbell Carry</strong></div>
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<strong>The Trainer:</strong> BJ Gaddour, certified strength training and conditioning specialist and author of the <em>Men's Health</em> book <em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Your Body is Your Barbell</em></div>
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<strong>Why This Move Is Awesome:</strong> This exercise makes you work harder to stabilize your core because of the uneven load you're carrying. (Plus, in addition to activating your core, it gets your whole body involved, especially your shoulders and hips.) To get the maximum benefits from this move, focus on keeping your ribs pulled down, clenching your glutes, and keeping your toes pointed forward.</div>
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<strong>How to Do It:</strong> Grab a dumbbell and hold it like a suitcase, keeping your shoulders square and upright <strong>(A).</strong> Maintain that posture as you walk with the dumbbell at your side <strong>(B). </strong>One step is one rep. Put the dumbbell down, pick it up with your other hand, and walk back <strong>(C),</strong> again counting one step as one rep.</div>
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BETH BISCHOFF</div>
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<strong>Swiss Ball Body Saw</strong></div>
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<strong>The Trainer:</strong> John Romaniello, owner of <span style="color: #00a5d9;">RomanFitnessSystems.com</span></div>
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<strong>Why This Move Is Awesome: </strong>When it comes to creating a flat stomach, this move does double duty, says Romaniello. He says that planking forces your body to stabilize by working against gravity, which activates the deep abdominal muscles (a.k.a. the transverse abdominis). And the back and forth movement of this exercise adds another element to engage your core muscles. While performing the Swiss ball body saw, be sure to use your forearms to support your upper back, and don't let your chest sag towards the ground, says Romaniello.</div>
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<strong>How to Do It: </strong>Assume a pushup position, but place your elbows and forearms on a Swiss ball. Your body should form a straight line from your shoulders to your ankles <strong>(A).</strong> Squeeze <span class="mandelbrot_refrag" style="margin: 0px; padding: 0px 0px 1px;"><span style="color: #00a5d9;">your abs</span></span> and glutes as tight as you can, then move your forearms forward and backward just a few inches in a sawing motion<strong> (B).</strong> That's one rep.</div>
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BETH BISCHOFF</div>
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<strong>Med Ball Side Slams</strong></div>
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<strong>The Trainer:</strong> Personal trainer Rachel Cosgrove, the creator of the<em style="border: none; color: #00a5d9; outline: none; text-decoration: none;">Women's Health</em><span style="color: #00a5d9;"> </span>Spartacus 4.0 Workout in the<em> <span style="color: #00a5d9;">Women's Health</span></em><span style="color: #00a5d9;"> </span>Personal Trainer subscription tool</div>
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<strong>Why This Move Is Awesome:</strong> This total-body exercise torches tons of calories, says Cosgrove, which will help reveal your toned tummy. Cosgrove says it’s important to concentrate on keeping your abs engaged and your core as stable as possible throughout the entire movement.</div>
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<strong>How to Do It:</strong> Grab a medicine ball and hold it above your head. Your arms should be slightly bent and your feet shoulder-width apart <strong>(A).</strong>Forcefully slam the ball toward the outside of your left foot as hard as you can. Pick the ball up and repeat, this time slamming toward the outside of your right foot <strong>(B).</strong> That’s one rep.</div>
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BETH BISCHOFF</div>
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<strong><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">Overhead Dumbbell Reverse Lunge</a></strong></div>
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<strong>The Trainer:</strong> Celeb personal trainer Ashley Borden, author of <em><span style="color: #00a5d9;">Your Perfect Fit </span></em></div>
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<strong>Why This Move Is Awesome</strong>: While a lunge might not automatically come to mind when you're trying to target your abs, Borden says that holding weights above your head instantly activates your core. While performing this move, focus on pushing the weights above your head "to the sky" to make sure you're engaging your core the whole time, she says.</div>
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<strong>How to Do It: </strong>Hold a pair of dumbbells directly over your shoulders, with your arms completely straight <strong>(A). </strong>Step backward with your left leg into a lunge <strong>(B). </strong>Repeat with your right leg. That's one rep.</div>
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BETH BISCHOFF</div>
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<strong>Swiss-Ball Roll Out</strong></div>
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<strong>The Trainer: </strong>Strength and conditioning coach Mike Boyle, owner of <span style="color: #00a5d9;">Mike Boyle Strength and <a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">Conditioning</a></span> in Woburn, Massachusetts</div>
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<strong>Why This Move Is Awesome:</strong> Boyle says he loves this abs stabilizing move because it trains your core to be flatter by keeping your abs contracted and saves your back from injuries that can occur from the repeated motion of crunches. Throughout the movement, keep you glutes and abs tight, says Boyle.</div>
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<strong>How to Do It: </strong>Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball <strong>(A). </strong>Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to collapse. Use your abdominal muscles to pull the ball back to your knees <strong>(B). </strong>That's one rep.</div>
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Exercise how-tos adapted from <em>The Women's Health Big Book of Abs</em> and<em>The Women's Health Big Book of Exercises.</em> For even more moves, get <em><span style="color: #00a5d9;"><a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank">The Women's Health Big Book of Abs</a></span></em> and <a href="http://7c1cbcq3r66qek9jrb8ryfgr6x.hop.clickbank.net/?tid=VENUSIND" target="_blank"><em><span style="color: #00a5d9;">The Women's Health Big Book of Exercises</span> </em>today!</a></div>
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6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs

6 Trainers' Favorite Workout Moves for Stronger, Flatter Abs These go-to exercises are seriously challenging—and seriously awesome. Get ready to revamp your abs strengthening routine. We asked six tr…

10 Nov 2014

5 Ways to Tone Your Abs with Weights

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5 Ways to Tone Your Abs with Weights</h2>
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Load up your exercises to seriously sculpt your core.</h3>
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<a href="http://www.lnk123.com/aff_c?offer_id=606&aff_id=305630" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" target="_blank"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs3jAKAlqI7u_Ui7XWCwYmMIGbuYFGDKoN2f_y5IwFsJmyWMx9yrgpAlmuuBub3lSXbBEuTyFqfvWXQYfkNsOWw-UAmAk5j09nQ7iH7olAPqw-kBpAnRKMRE3oL_L3Jjc-iEPzj3bIgYQu/s1600/1373415393300x250+Ver+2.gif" width="200" /></a><span style="background-color: white; color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;">Weighted core exercises build abdominal strength and torch fat, says Nick Rodocoy, a trainer in New York City. Basically, they put you on the fast track to flat abs. But throwing a weight on your back in a plank won't cut it. When using weights, you have to keep your movements smart and controlled, says Rodocoy. And you have to challenge your core muscles to stabilize by using a weight to offset your balance. "Your abdominal muscles work in all directions, not just up and down, so it's important to work different rotations and stability movements," he says.</span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Sit with your legs extended straight out in front of you, feet flexed. Hold the medicine ball in front of you at shoulder level, arms straight. Keep your chest up and back straight <strong>(A)</strong>. Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead <strong>(B)</strong>. From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s one rep.</span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Med Ball Russian Twist</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Sit on the floor with your knees bent and your feet flat. Hold a medicine ball, with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor <strong>(A)</strong>. Brace your core and rotate to the right as far as you can <strong>(B)</strong>. Pause, then reverse your movement and twist all the way back to the left as far as you can <strong>(C)</strong>. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Reverse Wood Chop</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Stand with your feet shoulder-width apart. Grab a dumbbell and hold it with both hands just outside your left ankle <strong>(A)</strong>. Brace your core, and in one movement pull the dumbbell up past your right shoulder as you simultaneously rotate your torso to the right <strong>(B)</strong>. Reverse the movement to return to the starting position. Complete the prescribed number of reps to your right side, then do the same number starting with the dumbbell just outside your right ankle, rotating to your left. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><img src="http://www.womenshealthmag.com/files/wh6_uploads/images/plank-weight-transfer2.jpg" /></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Front Plank with Weight Transfer</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Assume the plank position with a light weight to the outside of your right elbow <strong>(A)</strong>. Pick up the weight with your right hand<strong>(B)</strong> and pass it to your left hand <strong>(C)</strong>. Place the weight to your left <strong>(D)</strong>. Move the weight back to the other side. That’s one rep. Make sure you brace your abs to keep your torso from rotating as you lift the weight. </span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;"><span class="title_bg" style="background-color: #eb0042; box-shadow: rgb(235, 0, 66) 10px 0px 0px 0px, rgb(235, 0, 66) -10px 0px 0px 0px; color: white; line-height: 24px; margin: 0px; padding: 0px 0px 1px;">Med Ball Side Rotation</span></span></div>
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<span class="content" style="color: #363636; float: left; font-family: Georgia; font-size: 18px; line-height: 26px; margin: 0px; padding: 0px 0px 1px;">Grab a medicine ball and stand sideways about three feet from a brick or concrete wall, with your left side facing the wall <strong>(A)</strong>. Hold the ball at chest level with your arms straight and rotate your torso to your right. Quickly switch directions and throw as hard as you can against the wall to your left <strong>(B)</strong>. As the ball rebounds off the wall, catch it and repeat the movement. Complete the prescribed number of repetitions, then repeat with your right side facing the wall.</span></div>
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5 Ways to Tone Your Abs with Weights

5 Ways to Tone Your Abs with Weights Load up your exercises to seriously sculpt your core. Weighted core exercises build abdominal strength and torch fat, says Nick Rodocoy, a trainer in New York Cit…

10 Nov 2014

15-Minute Hot Abs Workout

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15-Minute Hot Abs Workout</h2>
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Targeting your core produces more than a taut tummy: It turbocharges your overall strength and metabolism.</h3>
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That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the <em>Sports Illustrated Swimsuit Edition</em>. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.</div>
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"Your overall strength stems from your core," says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. "It's the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class." So giving your waistline a little extra attention can actually help speed your total-body results.</div>
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This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.</div>
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<div id="workout-moves" style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 12px; margin: 0px; padding: 0px 0px 1px;">
<div class="moves-container" style="margin: 0px; padding: 0px 0px 1px;">
<div class="moves-title" style="color: #393939; float: left; font-family: 'Proxima Nova'; font-size: 26px; margin: 0px; padding: 25px 0px 15px; width: 600px;">
<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">1</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Reverse Wood Chop</span></div>
<div class="moves-img-container" style="float: left; margin: 0px; padding: 0px 0px 15px; position: relative; width: 600px;">
<div class="moves-img" style="float: left; margin: 0px; min-height: 100px; padding: 0px; width: 600px;">
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<img alt="01-rev-wood-chop.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/01-rev-wood-chop.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="01-rev-wood-chop.jpg" width="600" /></div>
<div class="image-credit" style="color: #999999; float: right; font-family: Arial; font-size: 10px; line-height: 10px; margin: 6px 0px 0px; padding: 0px; text-transform: uppercase;">
BETH BISCHOFF</div>
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<div class="moves-stats-container" style="float: left; margin: 0px; padding: 0px 0px 1px;">
<div class="moves-stats-box" style="bottom: 0px; font-family: 'Proxima Nova'; font-size: 18px; margin: 0px; padding: 0px 0px 30px 25px; position: absolute;">
<div class="stats-titles" style="float: left; margin: 0px; padding: 0px 0px 1px; width: 55px;">
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<div class="workout-desc" style="color: rgb(54, 54, 54) !important; font-family: Georgia !important; font-size: 18px !important; font-stretch: normal !important; line-height: 26px !important; margin: 0px; padding: 0px 0px 1px;">
<div style="font-stretch: normal !important; margin-bottom: 10px; margin-top: 10px; padding: 0px 0px 1px;">
Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee <strong>(a)</strong>. Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder <strong>(b)</strong>. Pause, then return to start. That's one rep. Do five, then switch sides.</div>
<div style="font-stretch: normal !important; margin-bottom: 10px; margin-top: 10px; padding: 0px 0px 1px;">
<em><strong>Quick Tip:</strong> Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.</em></div>
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<div class="moves-container" style="margin: 0px; padding: 0px 0px 1px;">
<div class="moves-title" style="color: #393939; float: left; font-family: 'Proxima Nova'; font-size: 26px; margin: 0px; padding: 25px 0px 15px; width: 600px;">
<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">2</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Reverse Lunge Rotate</span></div>
<div class="moves-img-container" style="float: left; margin: 0px; padding: 0px 0px 15px; position: relative; width: 600px;">
<div class="moves-img" style="float: left; margin: 0px; min-height: 100px; padding: 0px; width: 600px;">
<div class="pinit" style="margin: 0px; padding: 0px 0px 1px; position: relative; width: 600px;">
<img alt="02-rev-lunge-rotate.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/02-rev-lunge-rotate.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="02-rev-lunge-rotate.jpg" width="600" /></div>
<div class="image-credit" style="color: #999999; float: right; font-family: Arial; font-size: 10px; line-height: 10px; margin: 6px 0px 0px; padding: 0px; text-transform: uppercase;">
BETH BISCHOFF</div>
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<div class="moves-stats-container" style="float: left; margin: 0px; padding: 0px 0px 1px;">
<div class="moves-stats-box" style="bottom: 0px; font-family: 'Proxima Nova'; font-size: 18px; margin: 0px; padding: 0px 0px 30px 25px; position: absolute;">
<div class="stats-titles" style="float: left; margin: 0px; padding: 0px 0px 1px; width: 55px;">
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<div class="workout-desc" style="color: rgb(54, 54, 54) !important; font-family: Georgia !important; font-size: 18px !important; font-stretch: normal !important; line-height: 26px !important; margin: 0px; padding: 0px 0px 1px;">
<div style="font-stretch: normal !important; margin-bottom: 10px; margin-top: 10px; padding: 0px 0px 1px;">
Hold a medicine ball with both arms extended at chest height, feet hip-width apart <strong>(a)</strong>. In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder <strong>(b)</strong>. Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.</div>
</div>
</div>
<div class="moves-container" style="margin: 0px; padding: 0px 0px 1px;">
<div class="moves-title" style="color: #393939; float: left; font-family: 'Proxima Nova'; font-size: 26px; margin: 0px; padding: 25px 0px 15px; width: 600px;">
<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">3</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Folding Chair</span></div>
<div class="moves-img-container" style="float: left; margin: 0px; padding: 0px 0px 15px; position: relative; width: 600px;">
<div class="moves-img" style="float: left; margin: 0px; min-height: 100px; padding: 0px; width: 600px;">
<div class="pinit" style="margin: 0px; padding: 0px 0px 1px; position: relative; width: 600px;">
<img alt="03-folding-chair.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/03-folding-chair.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="03-folding-chair.jpg" width="600" /></div>
<div class="image-credit" style="color: #999999; float: right; font-family: Arial; font-size: 10px; line-height: 10px; margin: 6px 0px 0px; padding: 0px; text-transform: uppercase;">
BETH BISCHOFF</div>
</div>
<div class="moves-stats-container" style="float: left; margin: 0px; padding: 0px 0px 1px;">
<div class="moves-stats-box" style="bottom: 0px; font-family: 'Proxima Nova'; font-size: 18px; margin: 0px; padding: 0px 0px 30px 25px; position: absolute;">
<div class="stats-titles" style="float: left; margin: 0px; padding: 0px 0px 1px; width: 55px;">
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<div class="workout-desc" style="color: rgb(54, 54, 54) !important; font-family: Georgia !important; font-size: 18px !important; font-stretch: normal !important; line-height: 26px !important; margin: 0px; padding: 0px 0px 1px;">
<div style="font-stretch: normal !important; margin-bottom: 10px; margin-top: 10px; padding: 0px 0px 1px;">
Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up <strong>(a)</strong>. Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral <strong>(b)</strong>. Pause, then return to start. That's one rep. Do 10.</div>
</div>
</div>
<div class="moves-container" style="margin: 0px; padding: 0px 0px 1px;">
<div class="moves-title" style="color: #393939; float: left; font-family: 'Proxima Nova'; font-size: 26px; margin: 0px; padding: 25px 0px 15px; width: 600px;">
<span class="move-count-container" style="background-color: #e4244d; color: white; float: left; font-size: 19px; margin: 0px 10px 0px 0px; padding: 5px;">MOVE <span class="move-count" style="color: yellow !important; margin: 0px; padding: 0px 0px 1px;">4</span></span><span class="move-title" style="margin: 0px; padding: 0px 0px 1px;">Ruler Reach</span></div>
<div class="moves-img-container" style="float: left; margin: 0px; padding: 0px 0px 15px; position: relative; width: 600px;">
<div class="moves-img" style="float: left; margin: 0px; min-height: 100px; padding: 0px; width: 600px;">
<div class="pinit" style="margin: 0px; padding: 0px 0px 1px; position: relative; width: 600px;">
<img alt="04-ruler-reach.jpg" class="workout-page-img" height="600" src="http://www.womenshealthmag.com/files/wh6_uploads/images/04-ruler-reach.jpg" style="border: 1px solid rgb(226, 226, 226); display: inline; margin: 0px; outline: none; padding: 0px;" title="04-ruler-reach.jpg" width="600" /></div>
<div class="image-credit" style="color: #999999; float: right; font-family: Arial; font-size: 10px; line-height: 10px; margin: 6px 0px 0px; padding: 0px; text-transform: uppercase;">
BETH BISCHOFF</div>
</div>
<div class="moves-stats-container" style="float: left; margin: 0px; padding: 0px 0px 1px;">
<div class="moves-stats-box" style="bottom: 0px; font-family: 'Proxima Nova'; font-size: 18px; margin: 0px; padding: 0px 0px 30px 25px; position: absolute;">
<div class="stats-titles" style="float: left; margin: 0px; padding: 0px 0px 1px; width: 55px;">
</div>
<div class="stats-value" style="float: left; margin: 0px; padding: 0px 0px 1px;">
</div>
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<div style="clear: both; margin: 0px; padding: 0px 0px 1px;">
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<div class="workout-desc" style="color: rgb(54, 54, 54) !important; font-family: Georgia !important; font-size: 18px !important; font-stretch: normal !important; line-height: 26px !important; margin: 0px; padding: 0px 0px 1px;">
<div style="font-stretch: normal !important; margin-bottom: 10px; margin-top: 10px; padding: 0px 0px 1px;">
Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh<strong> (a)</strong>. Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot <strong>(b)</strong>. Pause, then slowly roll down. That's one rep. Do five, then switch sides.</div>
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15-Minute Hot Abs Workout

15-Minute Hot Abs Workout Targeting your core produces more than a taut tummy: It turbocharges your overall strength and metabolism. That sports-bra-only yoga instructor. Women who make naval rings l…

10 Nov 2014

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